1. If you have a resting heart rate *over* 60BPM, you should spend 8 weeks building a better foundation - you will get better results in the long run if you have a basic level of aerobic fitness. If you check out the ‘How to weaponise your gas tank’ section on Skool, you can run my free 8 week Base programme - 2 days per week, escalating durations across the 8 weeks. 2. If you have a resting heart rate *under* 60BPM, you can get stuck in to some more intense conditioning that will yield benefits in as little as 2-4 weeks. Start with 2 conditioning sessions per week; 1 session should be short durations with longer rest periods (Alactic emphasis) 1 session should be medium durations with medium rest periods (Lactic / Aerobic Power emphasis) 3. Do your conditioning after lifting sessions (if you still have the energy), or after skills (if the skills session was not too brutal), or on a different day entirely. Your conditioning sessions for Alactic, Lactic, and Aerobic Power emphasis should not last more than 30 minutes, total. If you have to work on your endurance, then 30-60 minute sessions are fine. 4. To make sure you are emphasising the right area of your gas tank, get familiar with work:rest ratios, otherwise you will be wasting your time thinking you’re training the right area when in fact you’re missing the mark; Alactic - 1:12 - 1:20 Lactic - 1:3 - 1:5 Aerobic - 1:1 - 1:3 5. Prioritise your *worst* areas with your conditioning Struggling with repeated bursts of power, recovering sufficiently between them? Focus on your Alactic Power and Capacity Struggling with longer exchanges, scrambles, and sequences? Focus on your Lactic Power and Capacity Struggling with pushing the pace or recovering between rounds and training sessions? Focus on your Aerobic Capacity and Power And then make sure you are TESTING your gas tank every 8 weeks. If you don’t test, you don’t know if you’re working at the optimal intensity for you and where you’re at.

Welcome to Combathletes Worldwide! I created this group for 1 simple purpose; to help you weaponize yourself with real, skin in the game, strength and conditioning information that you can implement, TODAY. I am a professional, qualified (CSCS) S&C coach, that has been working with amateur and professional athletes since 2017. I also compete in grappling competitions, as a hobbyist (currently a purple belt under Ben Dyson). The Resilient Combathlete Strength Formula has helped combat athletes all over the world; 😤 Weaponize their gas tanks 💪🏼 Build strength whilst lifting pain-free 🏆 Without spending endless hours in the weight room And now I'm going to share with you valuable insights to help take your combat sports performance to the next level. Combathlete serves those who; ✅ Work hard ✅ Want to actualize their physical potential ✅ Currently practice some kind of combat sport/s Here's 3 steps on how to get the most out of this amazing group; Step 1️⃣ - Introduce yourself 📢 - What's your name and where are you from? - What's your main combat sport? - Who's your favourite combat sports athlete? - What do you need help with, regarding your performance? Step 2️⃣ - Make sure you check out our incredible FREE courses under the 'Classroom' tab 📝 Step 3️⃣ - Book a FREE performance call with Coach Harry👇🏼 https://tidycal.com/combathletehq/performance-call

So you’re consistent in the gym, you’re lifting 2-3 times per week and logistics are no longer the issue. But, you’re not sure when to increase the weight on the bar, take out the heavier pair of dumbbells, or challenge yourself a little more on that bodyweight exercise. Here’s a tip that will help you. After you finish your LAST SET, ask yourself, “How many more reps could I have done with a gun to my head, for that exercise?” If your answer is, “More than 3 reps,” then it is time to increase the weight next time you do that lift. A good goal for the upper body lifts = add 5lbs. For the lower body lifts = add 10lbs. To get stronger, we need to spend time working at RPE 8 for 3-6 repetitions. That means leaving 2 reps left in the tank. The moment you feel like you have more reps left in the tank, it’s time to increase the weight. Let me know if this helped you, and make sure you check out my world class S&C programs for Grappling, and MMA performance, here; The 5-3 Fight Method for Grappling; https://coach.everfit.io/package/CF529318 The Resilient Combathlete Strength System; https://coach.everfit.io/package/AU005068

Having a strong neck is a huge asset for your combat sports journey. And at some point during your combative career, you're going to experience having a sore neck, a cricked neck, a stiff neck, or perhaps even a neck injury.... if not already. When it comes to training the neck musculature, here are some things I have learned which can help you; 1. Neck training works similarly to training other areas of the body; we need 2-3 days per week in order to get stronger. 2. If you are NEW to neck training, start with beginner isometric holds in the standing position (attached to this post). Then progress to light loaded isotonic movements and beginner bridging variations. 3. If your neck is tight, DON'T STRETCH IT. Focus on regaining mobility and range of motion, but don't stretch it. 4. Once you have completed a solid phase of beginner isometrics, isotonic movements are your next quest; neck flexion, extension, lateral flexion, and retraction are the axis/vectors that I would start with, first. 5. Using a mixture of; isometric holds, isotonic movements, band-resisted, bodyweight, and loaded patterns will yield the best results. 6. Bonus tip; perform your neck work as a superset to your main lift. For example; Trap Bar Deadlift + Neck work, or Front Squat + Neck work. I just posted on Instagram a whole carousel post on neck training exercises. We've had over 500 saves on that post, so clearly it's helping lots of combat athletes out there. Give it a go and let me know if you have any questions in the comments below 👇🏻 Coach Harry

Combathlete Taylor Foxx put on a wicked display of clinch and teep'ing prowess, smashing his opponent for 3 rounds and garnering himself a unanimous decision victory! We've been working hard on Taylor's strength, power, and gas tank, and in this fight it was very apparent that he is now a problem to deal with at his weight, and his conditioning means that he's dangerous in every round, not just the fist minute. Congratulations, Taylor! On to the next one July 11th 💪🏼